Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               5 oz  skinless boneless chicken breast
  1         tablespoon  flour
     1/4      teaspoon  salt
     1/8      teaspoon  pepper
  1         tablespoon  oil
                        *sauce*
     1/3           cup  reduced-fat sour cream
     1/4           cup  reduced-sodium chicken broth
     1/4           cup  dijon mustard
     1/4      teaspoon  pepper
                        *finishing touch*
                        snipped dill

Preparation:

Put breasts smooth side down and gently pull off fillets (tenders) so breasts will cook evenly (save fillets for a stir-fry). Mix flour, salt and pepper; coat breasts with mixture. Heat oil in a large nonstick skillet. Add breasts and cook 5 minutes, turning once, until golden on outside and opaque at the center. Remove to a plate. Mix sauce in the skillet after removing the chicken, then simmer until slightly thickened. (1 minute). Add finishing touch if desired.

Nutritional Information:

205 Calories (kcal); 6g Total Fat; (26% calories from fat); 34g Protein; 3g Carbohydrate; 82mg Cholesterol; 413mg Sodium